Ocean-farmed salmon is a high-protein meal that is rich in Omega-3 fatty acids, which are important for kids and adults alike. Evidence strongly suggests that increasing Omega-3 fatty acids in the diet helps prevent heart disease and, at increased consumption levels, may dramatically cut the mortality rate in heart attach survivors.In addition, ocean-farmed salmon tastes great and can be cooked in a variety of ways for the entire family to enjoy. Salmon is the healthy, tasty choice.Since the Omega-3 content varies widely in fish, it is important to note that ocean-farmed Atlantic salmon, at 1.9 grams per serving, and to a varying degree most species of wild salmon, provide higher levels of Omega-3 fatty acids than most other fish sources. Fresh yellowfin tuna, for example, provides 0.2 gram per serving, swordfish provides 0.6 gram per serving and flounder provides 0.2 gram per serving. Mackerel, at 2.5 grams per serving, is another high-level source of Omega-3 fatty acids.
- Benefits of Omega-3 Fatty AcidsOmega-3 fatty acids are polyunsaturated fats that are essential for life and help protect against heart disease*, as well as promote healthy skin and joints.
Omega-3 fatty acids are polyunsaturated fats that are essential for life and help protect against heart disease*, as well as promote healthy skin and joints.
Ocean-Farmed Salmon & PCBs
Numerous independent research studies - including those by the FDA, National Cancer Institute and National Academy of Sciences - have concluded that the PCB levels in both farmed and wild salmon are well below the FDA tolerance levels for PCBs. For example, in a 2003 Environmental Working Group (EWG) report on PCBs, farmed salmon was found to contain a low 275 parts per billion, whereas beef was found to contain 2,016 parts per billion, and poultry 386 parts per billion.
What are PCBs?
PCBs are polychlorinated biphenyls that were used in manufacturing for almost half a century. When PCBs were found to be toxic, the United States banned their use in 1979. There is no scientific evidence showing that PCBs in fish or the environment have ever caused cancer in humans. In fact, workers in industrial settings exposed to PCBs on a daily basis show no higher rates of cancer than the rest of the population.
Are ocean-farmed salmon high in PCBs?
- Ocean-farmed salmon from Chile, Canada and the USA typically have 1/100 of the FDA tolerance for PCBs. Routine testing shows levels often 1/400 of the tolerance.
- While the National Academy of Sciences review of PCBs in foods made recommendations on decreasing consumption for other PCB-contaminated foods, it did not mention limiting fish/salmon intake.
- The FDA recently reviewed the tolerance level and affirmed that it is protective of consumers.
- The National Cancer Institute states that there is no conclusive evidence that the low PCB levels found in salmon are linked to cancer.
Are ocean-farmed salmon higher in PCBs than wild salmon?
Wild salmon are not routinely tested as ocean-farmed salmon are, but several studies found higher PCB levels in wild salmon than are found in ocean-farmed salmon. These were in the Puget Sound of Washington State and the Copper River of Alaska. Both were government studies of a large sample. PCB levels were not above the FDA tolerance and this fish, as is the case with ocean-farmed salmon, is safe to eat.
Does the number of PCBs in ocean-farmed salmon comprise a significant part of the PCBs people ingest?
Based on the average per capita consumption, people get 8 times the amount of PCBs in a year from eating beef. PCBs from salmon represent about six percent of the total PCB consumption levels.
So now that we KNOW ocean farm raised salmon is a GREAT choice...HERE are some of my favorite salmon recipes!!!
Salmon Burger
ingredients
- 1 lb. fresh salmon fillet, skinned and cut into 1-inch chunks
- 3/4 cup panko (Japanese-style bread crumbs)
- 2 green onions, thinly sliced
- 2 Tbsp. snipped fresh cilantro
- 2 tsp. grated fresh ginger
- 1 clove garlic, minced
- 2 eggs, lightly beaten
- 2 Tbsp. reduced-sodium soy sauce
- 1 Tbsp. lemon juice
- 2 Tbsp. vegetable oil
- 1 recipe Lime Mayonnaise
- Sandwich buns and leaf lettuce (optional)
directions
1. Rinse salmon and pat dry; cut into 1-inch chunks. Place salmon in food processor; cover. Pulse 7 times to coarsely grind (do not overprocess); set aside. In bowl combine panko, green onions, cilantro, ginger, garlic, eggs, soy sauce, and lemon juice. Stir in salmon.
2. Line a tray with parchment paper or foil. Divide salmon into four (2/3-cup) mounds on the tray. Shape into 1-inch-thick patties. Cover with plastic wrap; refrigerate at least 30 minutes or up to 8 hours (mixture will be easier to handle after chilling).
3. Heat oil in large skillet over medium-high heat. Add salmon patties. Cook 4 to 5 minutes per side or until cooked through (160 degrees F). Serve with Lime Mayonnaise on buns with lettuce.
Lime Mayonnaise:In a bowl stir together 1/4 cup mayonnaise, 2 Tbsp. minced red onion, and 2 tsp. lime juice. Refrigerate until ready to serve.
nutrition facts
- Servings Per Recipe 4 servings
- Calories437,
- Total Fat (g)30,
- Saturated Fat (g)5,
- Monounsaturated Fat (g)10,
- Polyunsaturated Fat (g)7,
- Cholesterol (mg)173,
- Sodium (mg)544,
- Carbohydrate (g)12,
- Total Sugar (g)2,
- Fiber (g)1,
- Protein (g)29,
- Vitamin C (DV%)20,
- Calcium (DV%)5,
- Iron (DV%)7,
- Percent Daily Values are based on a 2,000 calorie diet
Grilled Salmon Tacos
| 1 | pound fresh or frozen skinless salmon fillets, or white fish |
| 8 | ounces medium round red or white potatoes, cubed (1 cup) |
| 1-1/2 | teaspoons ground chipotle chile pepper |
| 3/4 | teaspoon sugar |
| 1/2 | teaspoon salt |
| 1 | cup purchased mild green salsa |
| 3 | tablespoons lime juice |
| 3/4 | cup thinly sliced green onions (6) |
| 1/2 | cup snipped fresh cilantro |
| 12 | 6-inch or sixteen 4-inch corn tortillas, warmed |
| 1/2 | cup light dairy sour cream |
| Lime wedges |
1. Thaw fish, if frozen. Rinse fish; pat dry. Set aside. In covered small saucepan cook potatoes in enough boiling salted water to cover about 15 minutes or until tender. Drain and cool.
2. In small bowl combine chipotle chile pepper, sugar, and 1/4 teaspoon of the salt. Rinse fish; pat dry. Measure thickness of fish. Rub chile pepper mixture into fish. For a charcoal grill, grill fish on greased rack of uncovered grill directly over medium coals for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, turning fish after half the grilling time. (For a gas grill, preheat grill. Reduce heat to medium. Place fish on greased grill rack over heat. Cover and grill as above.) Cool slightly. Break fish into chunks.
3. In medium bowl combine salsa, lime juice, and remaining salt. Add potatoes, fish, green onion, and cilantro; toss gently to coat.
4. Divide fish mixture among tortillas. Top with sour cream; fold tortillas. Serve with lime wedges. Makes: 6 to 8 servings
Nutrition Facts Per Serving:
- Calories307
- Total Fat (g)6
- Saturated Fat (g)2
- Cholesterol (mg)46
- Sodium (mg)423
- Carbohydrate (g)42
- Fiber (g)4
- Protein (g)21
- Vitamin C (DV%)28
- Calcium (DV%)15
- Iron (DV%)24
- Starch (d.e.)2.5
- Other Carbohydrates (d.e.).5
- Very Lean Meat (d.e.)2
Diabetic Exchanges
Slammin' Salmon
Ingredients
Directions
Soy Honey Glazed Salmon
Ingredients
- 1/4 cup pure maple syrup (NOT pancake syrup!) or honey 1/4 cup soy sauce 2-3 cloves minced garlic 12 ounces fresh or thawed salmon
Directions
Combine the first 3 ingredients in a gallon-size ziploc bag, shake it up, and then add the salmon. Allow to marinate in the refrigerator for an hour, turning after half an hour. Pour the salmon and the marinade into a baking dish and bake in a 350 degree oven, covered with foil, for 15 minutes. The salmon is done when it flakes easily at the thickest part. Enjoy! Makes (4) 3 ounce servings.
Yields 4 servings
Yields 4 servings
